How To Train With A Power Meter

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How To Train With A Power Meter

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Күн бұрын

Get your training dialled with Dan's tips on training with a power meter, covering zones and typical training sessions.
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Pro cyclists live and die by their power meters. If you want to take your training to the next level, a power meter and the increased training accuracy that one offers, is the way to do it.
In this video Daniel goes through the zones and training sessions that he used when he was a pro racing the Tour de France.
These zones are based on the TrainingPeaks and Dr. Andrew Coggan Zones. Here's some more info: home.trainingpe...
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Пікірлер: 124

@TwoWheeledTokyo 10 жыл бұрын

Thanks for that Dan. I've been using a power meter for a few months but never quite got round to sorting out my power zones. I tend to just grind myself into the ground until I reach the top of a climb. Once at the top, I fall off the bike like a sack of tatties and curl into a small ball, repeating the words "Find a happy place" until the ambulance comes.

@PaulJakma 10 жыл бұрын

That Training Peaks uses the same zones as set out by Andrew Coggan shouldn't be a surprise. Coggan was involved in Training Peaks at an early stage, and helped design WKO.

@richieontwowheels 10 жыл бұрын

Nice movie. For zone 4 it is probably important to mention your sweet spot training in lower zone 4 compared to training in upper zone 4. You do 3 X 20 min in upper zone 4 and you'll be in a body bag the next day.

@1080p1080p 10 жыл бұрын

4:55 passing random cyclist like a boss.

@leedorney 10 жыл бұрын

Who else better to do this than Dan. The class of him', is amazing. Would love to meet him one day. I'd like him to write a book, from a domestiques/clombers p.o.v: it would be quite a read!

@1412Reado 9 жыл бұрын

Can you do a video on how to pace yourself using a power meter on hills, in time trials and race?

@torysmith2967 10 жыл бұрын

I never realized how tall the head tube is on that Cervelo. Holy shit.

@SandraJsAdventuresOutdoors 4 жыл бұрын

Just came across your Channel and enjoyed your video, thank you, new subscriber here, 🙂

@kwacker45 10 жыл бұрын

Interesting but I think way above my level of interest I'll just keep jugging along but total respect to those dedicated cyclists

@MitchB2011 10 жыл бұрын

Are you guys going to be at the NEC cycle show next week? Would be great to meet you all!

@dpw9475 10 жыл бұрын

Thanks for the helpful video!

@cnewton61 10 жыл бұрын

This is brilliant!

@gcn 10 жыл бұрын

Thanks Craig Newton !

@MagliaNera 10 жыл бұрын

1:15 now that's a world global galaxy superstar!

@WoWpveGuidz 10 жыл бұрын

New bike? Grats !

@genie2116 10 жыл бұрын

This is really helpful

@JavierGalvez1978 10 жыл бұрын

Hey, Dan has a new S5 !!!

@planttheseed2129 10 жыл бұрын

How do I set up these training zones on my Garmin 810? I would like to see which zone I am in (as opposed to calculating on the fly while riding) on my training page.

@coraks123 10 жыл бұрын

could you do a epesode with fixed gear bikes?

@Jstroman221 10 жыл бұрын

New bike Dan? S5 is looking nice!

@AndreasCarlsson10 9 жыл бұрын

when i rode two hours on my trainer today i had a heartratemonitor and my average heartrate was 196bpm which is not normal. The strange this is that i rode the same route a few weeks ago with much larger gears and my heartrate was about 170bpm and i couldn't walk afterwords but on this ride i felt just fine when i got to the finish. (i also beat my personal best with 15 minutes)

@kiwisteve408 10 жыл бұрын

Dan, I'm confused on the 10 second effort, you got off the seat to sprint but actually seemed to slow down? What gives? Is that a tactical trick?

@fatbikefreak5962 10 жыл бұрын

Fight the Power!

@davidcheetham4905 7 жыл бұрын

Where was this?

@SwedishHouseFifa 10 жыл бұрын

Me and Dan have almost the same zones and i also have a Cervelo S3! :0

@netfischer 10 жыл бұрын

Same here man. I really wonder wether that his real ftp, though. Not that 290w@ftp is bad, I think of myself of a capable amateur rider, but for a former pro who is still in shape and also fairly tall that seems kind of low!

@SwedishHouseFifa 10 жыл бұрын

true.. but i don't think he trains that much anymore. :)

@Darren.Lindsay 10 жыл бұрын

SwedishHouseFifa He rode for 7 miles today, absolutely beasting it!

@planespeaking 10 жыл бұрын

I too hv same zones for HR but divide the watts by 10! ;)

@netfischer 10 жыл бұрын

ftp of 29watts is pretty intense! You must have some supreme balancing skills. ;)

@markifi 10 жыл бұрын

Competent advice, but I'd still recommend laboratory power diagnostics once a year. To have proper zones.

@tdougs77 9 жыл бұрын

Once a year for zones? That's insane. All books suggest 6 weeksish.

@markifi 9 жыл бұрын

tdougs77 too expensive. they go around 50 euros where I am and it's probably twice that in the UK. I'm talking proper staircase resistance/blood lactate, power diagnostics.

@danielecastrojuvenal7587 4 жыл бұрын

A igreja onde me converti, me batizei e amo servir a esse Deus maravilhoso! Parabens igreja!

@mathieudgl 9 жыл бұрын

How can I calculate my THR? I'm looking to buy a Garmin Edge 500 or 510 with heart rate monitor and GPS, to help me training for the Ventoux.

@anibaljesusdelgadillo2091 9 жыл бұрын

What is more important, cadence or wattage?

@gcn 9 жыл бұрын

You can't do much without either, but for training, wattage by far.

@nope7336 10 жыл бұрын

Am i correct that the Coggan HR Zones are different to the Friel HR Zones. The Friel Power Zones percentages seem to be the same as Coggan but the Friel HR zones (this is what i use) are fairly significantly higher. tinyurl.com/JFzones Perhaps Friel and Coggan's Test Protocol is different, if i recall/understand correctly Friel's HR test is a 30min with the average for the last 20 seconds used to set LTHR and the Power test is 20 min TT - 5% which i think is perhaps what Coggan uses for LTHR. It is a bit confusing as these would seem to give different LTHRs? Thanks for the informative, and entertaining videos.

@RobBastien 10 жыл бұрын

Nice geography....Where was that shot?

@gcn 10 жыл бұрын

This video was shot in Majorca, Robert.

@chiahao86 10 жыл бұрын

New bike you got there :D

@tomogorman3947 10 жыл бұрын

Where can I start with a basic power meter setup? It all seems to be ridiculously expensive!

@gcn 10 жыл бұрын

Stages appear to be one of the cheapest on the market at the moment, but it's still a significant amount of money. However, finally, after many years, they do seem to be coming down in price, as more and more companies try their hand in the market.

@Jamesah1975 10 жыл бұрын

I have a few friends (not proper friends) who have power meters and not a scooby doo what to use them for. 'They are expensive, look good and something to brag about in the coffee shop, hence I must have one on my bike', kind of attitude towards them. I'll stick with my Garmin 200 thanks, does everything I require.

@rodrigogoicolea2786 9 жыл бұрын

IGnorant

@chrisfield0 10 жыл бұрын

I started using a power meter this year. I use a 20 minute climb in my area to get my FTP. I noticed that the numbers I get on flat land TTs are consistently lower than my numbers on the climb (~5-7%). I expect that this may be due to the differences in the mechanics of climbing (lower cadence, more upright) vs. riding in the drops on flat land. Does anyone else have this experience? Should I use my TT numbers to set my zones or the climbing number?

@gcn 10 жыл бұрын

Hi Christopher. Are you doing your time trials on the same bike (a road bike), or a Time Trial specific machine? A lot of riders find that they can't get quite the same power out when they are in an extremely aero position, but the benefits of being that aerodynamic can be more of an advantage. Other riders find that they can get more power out on a climb because the can get in and out of the saddle, something which you're not so able to do on a flat time trial.

@chrisfield0 10 жыл бұрын

Global Cycling Network Same machine, but I get in the drops and try to stay as low as I can.

@TwoWheeledTokyo 10 жыл бұрын

I'm exactly the same. There's a 30-40W difference between my FTP on a climb compared to a flat TT, but I think it might be due to it being hard to find a flat section of road in Tokyo where I can go all out for 20 minutes safely: there's always at least one point where I have to slow down a bit to avoid something or somebody.

@PatriciaMcManus 8 жыл бұрын

I have started to ride 6 mo ago after a decade hiatus. I am over 45 years of age . But i have never did proper training . I have always been active though . Anyway I tend to use % of Max HR instead of THR. What are the differences or befits of using THR over % of Max HR? And what areth e best value for money power meter for an enthusiast of the sport ?

@peterlethbridge7859 8 жыл бұрын

Hi Patricia, HR will lag behind the effort, so its not as accurate as THR. Also, your heart rate will vary based on varying factors, caffeine, hills etc.. The power meter enables you to more accurately monitor your effort.

@PatriciaMcManus 8 жыл бұрын

HI Peter , Thank you for your reply. I was talking to my personal yesterday and he told me that THR is for professional or competitive Athletes which is not my case. Therefore my question is can I use THR only for my personal improvement . I ride 3 times a week twice for an average of 2 1/2 hours and Sundays from 4 to 6 hours . I m working towards doing a 150 mile ride in August . Cheers

@alantaylor6691 8 жыл бұрын

Hi Patricia! I honestly don't know much about THR and power meters, when I raced long ago I didn't use these tools. However what I can do for you is wish you luck in your research. Good luck!

@stupidmg 10 жыл бұрын

Is the same way the pro cyclist train with turbo trainer?

@tattooedclimber7209 9 жыл бұрын

I'm training with a hrm but to stay in zone 2 I'm only averaging 16mph

@TheAce1727 9 жыл бұрын

Global Cycling Network I have a question. What zones should I train when I do a 40-60km ride? Because these intervals are no longer than an hour. So if I ride for 2 or 3 hours should I do more blocks (for example 4x20 minutes of zone 4) or in the first hour zone 4 then 30 minutes rest and zone 5? How should I handle this kind of situation?

@gcn 9 жыл бұрын

You should think about the overall workload from the ride, so doing 4 X 20 min would be far too hard, despite it filling the time. Just ride at Z2 between the intervals.

@TheAce1727 9 жыл бұрын

Global Cycling Network So can I do a 20min warmup then (20min z4 5min z2) x3 and then z2 until getting home? And could you please recommend a structure to combine Zone5 training with longer rides?

@bigcmacd 10 жыл бұрын

Holy smokes, my FTP is higher than Dan's. Unfortunately I'm at least 15 kilos heavier. Damn that power to weight!

@konstantinkesper7387 10 жыл бұрын

which, effectively makes you weaker than him :)

@antonywalton5105 10 жыл бұрын

I am doing the uk ironman next year. Would I be better spending my money on a power meter or a tt bike?

@gcn 10 жыл бұрын

Wow, there's a cool dilemma! In short, it depends. A full TT bike will save you about 60 watts over a normal road bike at 40kph, whereas training with a power meter may get you only an extra 20-30 watts over careful, considered training without one. However, a standard road bike, well set up with aero bars and an aero-lid might allow you to do both, save watts and gain watts. If you see what I mean.

@gcn 10 жыл бұрын

Antony Walton that's a tough one because both would be of benefit in the long term. Perhaps a powermeter will work out cheaper though?

@mannyf1441 10 жыл бұрын

Film this in the states?

@boazyu3084 10 жыл бұрын

Can anyone estimate how fast was Dan sprinting?

@Anonymus0927 9 жыл бұрын

I'm able to stay at the mid-tempo zone (90% of THR) more than 4 hours (with proper carbo diet). Should I consider changing my training zones to harder ones?

@gcn 9 жыл бұрын

It's a good idea to test your FTP every 6 weeks or so - hopefully it'll be going up, in which case you'll need to adjust your training zones.

@Anonymus0927 9 жыл бұрын

Global Cycling Network Thank you a lot for your quick answers! It's true, I didn't test it for a while because of the bad weather outside and because I'm concerned that home-trainer can't offer accurate results.

@TheAce1727 9 жыл бұрын

Dear GCN! Why is my heartrate so high even on low efforts? Even if I go jogging just for reovery, my HR is above 180-185. Even if I try to go REALLY slow it's around 180. The same goes with cycling: I can't ride in zone 1 and 2 because at the lowest effort my HR is around 160. Why is that? What can I do?

@chinmoyrajurkar2 10 жыл бұрын

The main problem I have with training with power is that it fluctuates too much and at too fast a rate which is very distracting in longer intervals. Any solution for that?

@swethavaitheeswaran5438 10 жыл бұрын

yeah, become awesome! :P

@chinmoyrajurkar2 10 жыл бұрын

Haha hilarious.

@chinmoyrajurkar2 10 жыл бұрын

Dying of laughter here 👽😒

@swethavaitheeswaran5438 10 жыл бұрын

why? *confused look*

@chinmoyrajurkar2 10 жыл бұрын

Lol never mind.

@therealmrben808 9 жыл бұрын

I have seen in other videos that cadence is more important than power output. that a person should try to stay around 90. what is your take on this view?

@gcn 9 жыл бұрын

IAmMrBen power always trumps, and cadence is a bit of a red herring. i.e. the most efficient cadence is dependant on personal preference and also how much power you're putting out.

@therealmrben808 9 жыл бұрын

ok thanks for the reply

@jorgecalderon9678 10 жыл бұрын

Where have you filmed that? Spain?

@nullsysgames 10 жыл бұрын

Please guys, sort out the loud bursts of music between the dialogue from the video.

@reincarnate100 9 жыл бұрын

Hey GCN I did the 30min threshold test yesterday evening and got 176bpm. But there seems to be a discrepancy in the zones when comparing different websites/sources. For example, the %'s in this video put my zone 2 at 121-146bpm, whereas some other websites/sources put my zone 2 at 145-157bpm (Joel Friel's Training Peaks). Which zones should I be using!?

@iorch82 8 жыл бұрын

+Jonathan Cook I have quite the same question, Cogan's Z2 is quite different from Friel's.

@reincarnate100 8 жыл бұрын

Since I made that comment, I quickly went with Joe Friel's zones. It depends on how you train, but I think the other zones are more suited to people who have the time to train a lot of hours per week. I think zone 2 should be a purposefully aerobic/easy type of intensity. Not literally a singing / all day pace though, which I feel like the other one is. The body responds to stress on the body, and I think Friel's zone 2 provides a low stress that the body actually responds to without needing double figure hours a week.

@iorch82 8 жыл бұрын

I went as well with Friel's. It puts me around 70% of max HR on the lower limit, with supposes a nice but easy feeling of effort

@magorbarocz2196 9 жыл бұрын

How can I calculate my THR if I'm using a heart rate monitor?

@gcn 9 жыл бұрын

Magor Bárócz Do a 20 minute test (almost flat out), and take your average heart rate over the last 12 minutes.

@karloknezevic4550 10 жыл бұрын

error404:Powermeter not found.

@zineelabidineghafiri4673 10 жыл бұрын

how can we improve our training in zone 5,6 when we training alone,for me i' ve been done before reaching those zones with the time fixing for that!!!! what can i do ? to sale my bike ;)

@hurimadur 10 жыл бұрын

New Bike Day?

@ewokedits5861 10 жыл бұрын

3:11 It's not dental advert Dan

@leungkasan 8 жыл бұрын

Do I have to hire to hire a coach for powermeter training ? Even U know that 7 zones, U still don't know how to plan your training programme.

@fabioqueiros9322 8 жыл бұрын

+Ka San Leung I wouldn't say "hire a coach", but certainly speak to someone who has experience about training plans (if cycling specific, better), and state what is your goal (race? sportives? a set distance?) how much time do you have before that (set a deadline) and how much time do you realistically have to do your training sessions. Any gym instructor should be able, with this, to craft a general planning, with the cycles of training you'd need

@castaway123100 9 жыл бұрын

What is the best zone to use for fat-burning if you have over fifty pounds of fat to burn off?

@gcn 9 жыл бұрын

Well, the higher the intensity you ride at the more fat you will burn, but it's obviously not sustainable doing that. But, do a few high intensity intervals early in the morning and that will kick start your metabolism all day.

@castaway123100 9 жыл бұрын

Global Cycling Network Thanks, so to be clear, you think I should do zone 7 about three times in the morning? That zone is about 3-5 minets long with a five minet rest in between. Right? :)

@gcn 9 жыл бұрын

Castaway No drop it down a bit. If you a working from 7 zones, do zone 5 or 6 for 3-5 minutes with 5 minutes recovery. Just make sure that you are fit and healthy before doing these kind of intervals first thing, they are really demanding.

@derektale6383 10 жыл бұрын

Dan's new booty call lol

@aDotFromTheFuture 10 жыл бұрын

Only problem is, they are so damn expensive...

@ArashFallah 10 жыл бұрын

4iiii is going to release a power meter for $399 in the last quarter of this year! 4iiii.com/product/precision/

@spaminbox 10 жыл бұрын

daniel, like a baus.

@glarange72 8 жыл бұрын

How much does Dan weigh?

@maciejzabski8467 10 жыл бұрын

Kwiatkowski made a nice surprise to you!

@DaFish141414 9 жыл бұрын

Dan kinda looks like a mushroom from Mario in this video

@gcn 9 жыл бұрын

+Mr. Fish I'll take that - far better than some of the things I'm told I look like. Dan

@TurkiyeCumhurbaskani 10 жыл бұрын

they are ridiculously expensive over priced. There is no way they should cost that much. I don't need it I just ride as hard as I can and that's all there is to it. I don't see the hype.

@JavaBoy1337 10 жыл бұрын

Mm my tralala.

@keasone 10 жыл бұрын

Miles? Lest talk in Kilometers please!

@caramba10 10 жыл бұрын

Enjoy your vids but this is just all gobbledegook

@tudormihai7198 10 жыл бұрын

Dan, now, you are less powerfull than my blender!

@lonefoxbushcraft 10 жыл бұрын

Hoy or boardman never neeed this.

@gcn 10 жыл бұрын

I think you'll find that both of them used powermeters. Boardman in particular was one of the first riders to adopt training with power.

@aaronlords 10 жыл бұрын

Make yourself useful Dan. kzfaq.info/get/bejne/n752Y8uBu7u1kZc.html (heh, get it?)

@guti1101 10 жыл бұрын

BYE BYE THE WORLD OF CYCLING CAN'T AFFORD TO SPENDING MORE THAN 1KBUCKS FOR YOU.

@leedorney 10 жыл бұрын

Who else better to do this than Dan. The class of him', is amazing. Would love to meet him one day. I'd like him to write a book, from a domestiques/clombers p.o.v: it would be quite a read!